Cracking the Code on Eggs: All you need to know!
Eggs are some of the most carefully labeled products in the grocery store, and it can be difficult to know what we’re actually purchasing and eating! Standing in front of the refrigerated section, we see a wide variety of descriptive words like “cage free,” “local,” “organic,” "pasture raised,” the list goes on.
Knowing which labels are important and which are not can save us time (and headaches) at the store. Next time we shop,we’ll be able to buy our eggs with confidence and enjoy that omelette knowing we made the best choices.
Let’s get into it!
Eggs in the United States 🥚
If you’ve traveled abroad, you may have noticed that eggs aren’t always refrigerated in other parts of the world. The process in America involves washing eggs right away to stop the spread of salmonella – this process removes the egg’s natural protective coating, so they must be kept cold. This means they need to stay refrigerated as well. As egg production has increased over the years, regulations have been created to ensure eggs are processed and handled in a healthy manner.
Here’s everything that is required to be added to egg cartons in the US:
How to handle the eggs (keep refrigerated, don’t consume them raw)
Egg size (we usually see medium and large eggs)
Nutrition facts
USDA Approval
Everything else we think of when it comes to egg labels, like “cage free” or “pasture raised” are voluntary, so there’s no law or regulation requiring them to provide this information. Some of these words are defined and regulated, while others are not.
Let’s get into the wording.
Local – This means the eggs originated less than 400 miles from the facility where they were processed, or within the same state.
Vegetarian Fed – This means it has been proven and documented that the egg-laying hens have not been fed any animal products or by-products.
Hormone Free – The USDA does not allow for hormone use across the board, so all eggs are already “hormone free.”
Third Party Labels – Labels like “Certified Humane” are certified by a third party, guaranteeing whatever standards they put forward. These would indicate higher quality of life for the hens. (these will be discussed further as well)
Cage Free, Free Range and Pasture Raised - What the heck?!?!
Cage Free – Per the USDA requirements, hens are able to roam horizontally and vertically with access to food and water in indoor spaces. This classification doesn’t indicate that they get fresh air or roam outdoors, but it does mean they aren’t packed into cages without space to move.
Free Range – The USDA definition includes the same qualifications as cage free, with the addition of having continuous access to the outdoors during their “laying cycle.” The USDA definition doesn’t have an outdoor time requirement, however. If the eggs are Certified Humane, they are required at least 6 hours of outdoor access per day, with 2 square feet of space per hen.
Pasture Raised – The USDA doesn’t have a regulated definition for pasture raised, so the regulation comes down to third party seals. Both Certified Humane and American Humane Certified standards mandate that pasture-raised laying hens receive a minimum of 108 square feet of outdoor space per bird, with living plant cover. These certifications also require that farmers rotate their flocks between different areas to ensure continuous access to fresh food. Since the hens spend time outdoors throughout all seasons, the standards require farmers to provide indoor shelter where birds can retreat.
💡These standards usually result in the darker yellow/orangish yolk, which could be an indicator of their better diets, and more benefits to you.
🌱 Organic Eggs: The Gold Standard?
The USDA's organic classification goes beyond standard pasture-raised requirements by adding stricter guidelines. Hens producing organic eggs must consume feed that's entirely organic, meaning no pesticides, herbicides, or synthetic fertilizers can be used in growing their food. Additionally, these birds need outdoor grazing access for a minimum of 120 days annually.
So hypothetically, pasture-raised, organic eggs with humane certifications would produce the most ethically sourced and quality eggs.
These are the eggs I buy from Trader Joe’s that meet all of those criteria and taste delicious!!!
All this to say – it never hurts to be informed when we’re headed to the grocery store. It’s no secret that America’s food and farming industry is flawed, so understanding the terminology allows us to make informed decisions. And that’s what functional medicine is all about!
A note about Cholesterol
There’s been quite a bit of discussion around eggs and cholesterol over the years, and I wanted to provide the latest opinions and data.
A 2017 study suggested that dietary choline (found in eggs) increases stroke and heart disease risk by raising TMAO (Trimethylamine N-oxide) levels in the blood. This created fear around eggs, especially for those who eat them every day, or are at risk for heart disease and strokes.
The original study used choline supplements (450mg daily) in just 18 people and found that it increased TMAO tenfold. However, a study by the Cleveland Clinic in 2021 directly compared choline supplements to actual eggs. Participants ate four eggs daily for four weeks, and researchers found that while choline supplements increased TMAO and blood clotting markers, eggs did NOT!
It’s also important to note that gut health plays a role here as well – foods like eggs impact TMAO levels and risk of health complications less in a person with a healthy, well-balanced microbiome. So the relationship between these foods and health risks is more complex than “don’t eat eggs” or “don’t eat red meat.”
The US dietary guidelines have even been adjusted and state that the cholesterol in eggs is not significant enough to avoid daily consumption. So, having a few eggs per day is perfectly healthy. Our focus instead should be on promoting gut health and diversity, which includes a diet of whole foods.
Eggs Are Packed with Nutrition – When You Choose Wisely
Eggs offer high-quality protein, B vitamins, selenium, and that brain-boosting choline we mentioned earlier. They’re versatile, filling, and when sourced well, they’re a powerful tool in your functional nutrition toolbox.
So next time you’re at the store, I hope you feel empowered instead of overwhelmed. Knowing what those labels really mean puts us in the driver’s seat of our health.
(And yes, I still eat mine with guac. Highly recommend. 💃)
In Health,
Dr. Emily